How To Do A Lunge

If you’re following my 2018 Fitness Challenge then today is all about lunges.  This exercise works your quads and calves for strong, sexy legs.  As an international award winning bikini competitor, I work out my legs at least three times per week when I’m training for a competition.

If you’re just starting out, I recommend not holding any weights at all.  Bodyweight alone can really kick you’re butt if you’ve never done these before!  Here’s the basic movement:

Basic lunge
  • Start standing with your legs in a staggered stance, with your left foot in front of your right.
  • Slowly lower your body as far as you can, aiming for a 90 degree angle.  Remember to keep your torso as upright as possible and your core tight.
  • Pause at the bottom and then push yourself back up to standing.  Do 10 lunges on the left leg and then switch to the right leg.

Once you feel comfortable with your form, you can kick it up a notch and add some weights.  You can hold dumbbells or a barbell.

If you have access to a Smith machine in a gym, here is the same exercise but holding a barbell.  You may note that in this video I’m scowling; that’s because these exercises are tough!!! Fitness is not always pretty 😉

Split Lunges on Smith Machine

We all have body imbalances, so it’s important to work each leg independently so you can achieve symmetry. This exercise hurts, but is effective. Keep your hips in alignment and both knees at 90 degree angles as you lower down to almost touching the floor. When you raise up, remember to squeeze your glutes!

General notes

Do 3 sets with 10-12 reps of each exercise, with a 45 second rest between each set. The goal is to find the right weight and intensity for your body. If it feels like you can do another 5 reps, then the weight is too light. If you can barely lift more than 6 reps, the weight is too heavy. If you feel tired by the last rep but are able to complete all 10-12 reps, then you have the right weight!

And remember, not all exercises are right for everyone. You should always talk to your doctor first before doing any exercise program. The exercises here are meant for information only 🙂

How about you?  Did you try a lunge today?  Post your pic with the hashtags #ShesLosingIt and #SLIMethod to join in on the Fitness Challenge.

Be healthy.

Lisa 😉

Want to Train with Me?

Local to Austin/Round Rock/Pflugerville?  Email me –  I offer personal training sessions at a private gym:  5 sessions/$250.  That includes a customized suggested meal plan.  Spaces limited!

If you are interested in signing up for my online personal training programs, click here to order now: SLI Method.  Monthly online training is $125/mo. and includes a customized suggested meal plan plus weekly workouts to do on your own based on the equipment available to you.

Eva Simon Photography

Lisa Traugott is a Mom’s Choice Award winning writer, published author, fitness blogger, wife and mom of two….and Original Cast Member of AMERICAN GRIT, starring John Cena, on FOX! (c) 2012-2018 Lisa Traugott. All rights reserved. No portion of this blog, including any text, photographs, video, and artwork, may be reproduced or copied without written permission.



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